Workout

Warm-up (600)
200 swim
200 drill
200 non free

Set (200)
200 kick 
...25 R-arm up/25 L-arm up 

Set (400)
50 build on :50 
25 EZ/fast on :30 
25 fast/EZ on :30 

Set (1300)
4 x 100 on 1:20 
...5/3 CB by 50
3 x 300 on 4:00 
...neg split;  

Set (800) (1 each stroke)
25 EZ/fast :45
25 fast/EZ :45
25 under H20 :45
25 fast :45

Set (900)
pull w/30 sec rest
500 breathe 3,5,7,9,3
300 breathe 3,5,7
100 breathe 3
 
Cool-down (200)
200 ez choice